Strength for today and bright hope for tomorrow

November 15, 2024

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Location:

Fort Collins,CO,

Member Since:

May 15, 2003

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Unaided PR's:
5K: 14:48 (Track - 2001)
10K: 30:45 (Track - 2001)
10K: 31:32 (Bolder Boulder - 2013)
Half Marathon: 1:06:09 (Duluth - 2013)
Marathon: 2:17:54 (Grandma's) - 2014)
Marathon: 2:19:47 (Indianapolis Monumental - 2013)
Marathon: 2:19:49 (Indianapolis Monumental - 2010)

Aided PR's:
10K: 29:38 (Des News - 2011)
Half Marathon: 1:05:30 (TOU Half - 2011)
Marathon: 2:18:09 (St George - 2007)
Marathon: 2:17:35 (Boston - 2011)

Short-Term Running Goals:

Diagnosed with Ankylosing Spondylitis in June of 2008. Started taking Enbrel in March, 2009.

Run as much as I can, and race as well as I can. Make the most of however much time I have left as an able-bodied runner.

Training for the 2018 Colorado Marathon

Long-Term Running Goals:

Run until I'm old, and then run some more. Stand tall.

Personal:

1 wife, 2 kids. 1 cat. Work as a GIS Specialist/Map Geek

Endure and persist; this pain will turn to your good. - Ovid

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we rejoice in the hope of the glory of God. Not only so, but we also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us. - Romans 5:1-5

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Saucony Trail Shoe Lifetime Miles:						247.50
Hoka Clifton Lifetime Miles:						491.50
Saucony Type A6 Lifetime Miles:						186.50
Saucony Zealot Lifetime Miles:						478.75
Saucony Kinvara 6 Lifetime Miles:						433.50
Saucony Kinvara 6-2 Lifetime Miles:						358.75
Brooks Pure Connect Blue Lifetime Miles:						337.25
New Balance Trainers Lifetime Miles:						314.50
New Balance 1400 Racers Lifetime Miles:						65.00
Brook Pureflow Lifetime Miles:						99.50

Mon, Jul 16, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Crosstraining miles	Total Miles
13.00	0.00	0.00	0.00	0.00	13.00

Did Millville Loop, with 7-mile tinman tempo in the middle. I was feeling a little lethargic to start the run, so I eased into the tempo without giving myself unrealistic expectations. Tempo splits were 6:09 (rolling), 6:11 (uphill), 6:34 (big uphill), 5:55 (rolling), 5:49 (rolling, downhill), 5:51 (downhill), 5:52 (flat). Cooled down with a few 6:55 miles. Decent workout today. I still don't know if I'm running Draper Days, so am playing this week by ear.

(1120: 75 miles)

Comments

From James on Mon, Jul 16, 2007 at 18:04:23

That is a good workout you had. I am not exactly sure where you went but if it is like the Millville hill loop that I do it is a tough run, and you ran some fast miles.

From Cody on Mon, Jul 16, 2007 at 20:54:56

I don't know how you can go up that big hill in 6:34. I am lucky to break 8. You looked like you were moving pretty good when I saw you. Leisurely stroll at 6:00 pace...

From James on Mon, Jul 16, 2007 at 21:02:23

Paul,

I mapped out that 5K course on both of those sites that you put on Joe's blog. They both were about the same and said that the course was 3.26 miles, elevation was almost exactly the same too. I couldn't figure our how to use the course tool, I'm not really that computer savvy.

From Paul Petersen on Mon, Jul 16, 2007 at 21:07:52

Cody - 6:34 was just the average for the mile that contained the big hill. The hill itself is only about a half mile, so slightly misleading.

James - both sites are Google-based, so its not surprising they give you the same distance. There's a lot of nuances in course measurement, with tangents and exact start/finish line locations being some of the bigger factors.

From Sasha Pachev on Mon, Jul 16, 2007 at 23:14:15

James - enter the approximate location of the course into the location box (eg. Nephi, UT). Zoom in to the appropriate level. Press the right mouse button down while the cursor is somewhere on the map. Drag the mouse around with the button pressed - this will move the map. Zero in on the start of the course. Choose Satellite mode so you can see the aerial view. Click on the start of the course (once). Then click on the first point of the route. Keep going until you get to the finish of the course. The map will auto-adjust so you can always click the next point of the route while still zoomed in to a high level of detail. When done, name the course, add a short description and save it. If this still does not help, call me 801-788-4608.

From Jon on Tue, Jul 17, 2007 at 00:23:14

Paul

For a tinman tempo, what should be the approximate distance of the tempo and of the whole run?

From Paul Petersen on Tue, Jul 17, 2007 at 09:50:50

Jon - in general a tinman tempo can be any distance and the whole run can be any distance. For marathon training, though, the "Big Workout" approach is best. A Big Workout lasts between 1:30-2:00, so in the neighborhood of 14-18 miles. I typically warm up for a couple miles then do a tinman tempo of up to 8 miles (although it could be shorter or longer), then some striders and cooldown.

I also like to do a couple miles of tinman tempo before and/or after track interval sessions. It makes the overall workout longer and more aerobic.

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